BeSickFitness L.L.C.

30/10/2026

This is 40 Physique Update ✌️ Weeks Out

I pushed pretty hard the first half of this “cut” then decided to pull back a bit and just keep the process rolling indefinitely!

At about the halfway mark, ~4-5 weeks, I was 15lbs down and depleted and not really enjoying the training and the process. So I transitioned back to more of the training I enjoy and bumped the carbs back up ~100 grams/day to fuel my training performance/recovery and kept chipping away at a slower pace.

I’m in a groove and I’m not going to stop anytime soon, not for my birthday or the holidays. This doesn’t mean I won’t enjoy some good eats, but outside of that I’m going to keep the ball rolling because I’m enjoying it.

Bloodwork to be drawn tomorrow and a DEXA scan on Monday. 🤞 im in the 7 percent range and I’ll be happy.

Shooting with my big bro Tim Thompson and AJ Sal in a couple weeks and really looking forward to it 🤓💪🏽

29/10/2026

Don’t make this Split Squat Mistake ❗️👊🏽

In single-leg movements like the split squat shown here or even the single-leg RDL I posted recently holding the weight in the hand opposite the side/leg “working” influences how the weight challenges you and how your body moves to a certain extent so that you train your glute more so.

However, like many things people can take this too far and the move their hip to the side and rotate their torso even further thinking this will train the glute even more.

Wrong!!!

Doing this added rotation/movement lowers the weight you can use, force/strength you can express, and start to challenge other muscles more so which defeats the initial intention.

Think Goldilocks, not too little, not too much, juuuuussstttt enough. And luckily just holding the weight contralaterally (in the hand opposite the leg working) does all the work for us.

28/10/2026

Don’t make this measuring mistake ❗️👊

Tracking progress can take many forms but one really valuable measure is your body circumferences.

Your scale weight may stay the same but clothes start fitting differently and the mirror shows progress, and while those things are great subjective markers of success sometimes people like to “see the numbers:” to see an objective metric progressing.

This is where circumference measurements, like your waist, thighs, and arms, can come in really handy.

However, traditional measuring tapes can lead to inaccurate readings. That’s where a “myotape” comes in because it has a standardized tension so your readings are always accurate and consistent. They’re a cheap purchase on Amazon as well, easy to use.

27/10/2026

26/10/2026

Amazing Transformation(s) with my dude Ariya Daivari

2025: Ariya and I worked together to get him shredded and nailed it! We navigated his travel schedule creating weekly strategies to keep the ball rolling. This is one of the toughest obstacles for my clients, but we overcame it pretty damn seamlessly.

2026: On his own, Ariya took the principles and strategies we worked on the year before and took his physique to another level. This is the super gratifying part for me because I know our time together imparted a lifelong ability to stay in shape and good health!

23/10/2026

How to train your Upper Chest ❗️

Many people want to develop their upper chest/pec muscles and so they simply do more incline pressing in the program.

However, simply using an incline doesn’t inherently mean you are “hitting” the muscle fibers of the upper pecs more (clavicles fibers). In actuality the more “incline” you do the more likely you’re hitting your anterior/front shoulders.

In actuality the angle of your upper arm and its trajectory while resisting force is really the more important thing. In this video I explain how to make that happen.

Additionally, even pure horizontal chest pressing done well will train your upper pec muscles.

Someone’s rib cage structure also has a good amount to do with their pec/chest development and how they should setup for pressing or chest exercises.

As always there is a fair amount of nuance and things to consider about the individual, about YOU, in regard to how we would prescribe exercise.

🎥: Mané Gómez

22/10/2026

Busy? Make your diet simple 👊🏽💪🏽🤓

Busy or not 3-4 meals is the sweet spot for essentially anyone trying to be healthy and maintain good body composition.

Less than 3 meals and you likely don’t get in enough without bulldozing your gut. Any more than 4 and your timing gets tough, your last two meals often turn into one anyways, and it doesn’t speed up your metabolism like people originally thought.

Make most of your meals SUPER SIMPLE, but make one meal a day something you look forward to. These combined make your diet MUCH easier to adhere to and that, at the end of the day, is the most important thing.

21/10/2026

Single-Leg Press 4 Big Legs💪🏽❗️

Some simple cues on this video to help you execute a single-leg press for full thigh and glute development.

A lower foot placement will likely increase quadriceps involvement but doesn’t mean the glutes are then excluded from involvement, depth can help there.

Keep your heel firmly planted against the platform at all times, don’t go so deep as to have you pelvis roll under, and think smooth, controlled repetitions.

The external stability provided by the leg press apparatus really helps us maximize the amount of force we can produce and thus tension we can run through the target muscles. Think of this as a great complement to other single-leg work like lunges and split squats in your leg routine.

🎥: Mané Gómez

20/10/2026

We kinda suck at fixing gut issues!

While it seems more prevalent than ever to see people on social media talking about “fixing” your gut issues the reality is on the whole these “influencers” don’t actually have the solution.

They’ll essentially have you eliminate food and then it seems that symptoms subside, but THEN WHAT?

If the plan isn’t a holistic one aimed at first relieving symptoms, then fixing the gut, followed by some form of reintroduction addressing all aspects of health then the relief won’t stick.

And while I would love to give you YOUR solution here that’s not possible. Solving YOUR “gut issues” involves an in-depth appraisal of your exact situation and a stepwise process that’s completely dependent on how you respond: a tailored approach, not a protocol on a PDF.

19/10/2026

Somersault Squats for Quad Growth!

First, I have to say I would opt for a leg extension or sissy squat variation before I would go for these, so that needs to be said.

However, to have another single-joint quad exercise like the somersault squat to add variety is significant: another tool in the toolbox.

Here I go over some of the main cues to make this exercise more effective at training your quads.

In regard to setup I am using a slanted smith angle and a slant wedge by Squat Wedges | Tib Bar | Slant Boards

Keep the hips flexed throughout the movement, focus on the friction-based component of moving the floor with your feet, and think knees forward and back to create movement.

🎥: Mané Gómez